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Creamy Pumpkin Soup

Pumpkin is cooked with aromatics, blended with plant milk, and served with croutons.

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Introduction

Creamy pumpkin soup is a straightforward and satisfying dish that combines fresh pumpkin with aromatic garlic and onions. This version uses coconut milk to create a smooth, dairy-free soup that's both warming and nourishing. The recipe works equally well with butternut squash, making it adaptable year-round.

The cooking process is simple and takes about 30 minutes from start to finish. After sautéing aromatics, the pumpkin simmers until tender before being blended with coconut milk. The result is a velvety soup with a natural sweetness balanced by rosemary and garlic.

What sets this recipe apart is its homemade garlic croutons. Made from crusty bread cubes tossed with olive oil and seasonings, they add essential texture contrast to the creamy soup. The croutons take just 8 minutes to bake and can be prepared while the soup simmers.

This soup is practical for various situations - it freezes well, uses budget-friendly ingredients, and serves as either a starter or main course. The recipe is naturally dairy-free and can be adapted to different dietary needs by adjusting the type of plant milk used.

Storage is straightforward: the soup keeps for 4-5 days in the refrigerator and up to 3 months in the freezer. For best results, store the croutons separately in an airtight container at room temperature, where they'll stay crisp for several days.

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Prep Time

Cook Time

Servings

Calorie/Serving

Ingredients

For the Soup:

 

For the Croutons:

Instructions

  1. Heat Oil: Set a pot over medium heat. Add 1 tablespoon olive oil.
  2. Sauté Aromatics: Once it’s hot, add 2 chopped garlic cloves, 1 chopped onion, and 1/2 teaspoon dried rosemary. Stir-sauté for 2-3 minutes, or until the onion’s translucent.
  3. Add Pumpkin: Add 1.1 lb sliced pumpkin (or butternut squash), salt, and pepper. Stir-cook for 2-3 minutes.
  4. Add Liquid: Pour in 1.5 cups water. Mix well. Cover with lid and cook for 18 minutes over medium heat.
  5. Prepare Croutons: Meanwhile, in a large mixing bowl, combine cubed bread pieces, garlic salt, pepper, chopped cilantro, and olive oil. Toss well.
  6. Bake Croutons: Transfer to a baking sheet and bake for 8 minutes at 180°C (356°F) – flip halfway through. Set aside.
  7. Blend Soup: Once the pumpkin is done, add 1 cup coconut milk (or plant milk of choice) and mix. Blend until the soup is thick and creamy.
  8. Serve Hot: Assemble the pumpkin soup – drizzle with additional coconut milk – add the croutons – and garnish with chili flakes, cilantro, and sesame seeds. Serve hot.

Recipe Video

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Recipe Notes

  • Use fresh pumpkin for the best flavor; canned pumpkin can work in a pinch but may alter the texture.
  • Substitute coconut milk with almond, oat, or soy milk if preferred.
  • For a gluten-free option, use gluten-free bread for croutons.
  • To make it oil-free, sauté the aromatics in water or vegetable broth.
  • Adjust rosemary quantity or replace it with thyme for a different flavor profile.
  • The soup thickens as it cools; thin it with water or milk when reheating.
  • Roasted pumpkin can be used for a deeper flavor.
  • Add chili flakes or paprika for extra spice if desired.
  • The croutons can be prepared in advance and stored in an airtight container.
  • Use an immersion blender directly in the pot for less cleanup.
  • Garnish options include sesame seeds, cilantro, or toasted pumpkin seeds.
  • This soup pairs well with a fresh salad or roasted vegetables for a complete meal.

Frequently Asked Questions

Yes, but fresh pumpkin offers better flavor and texture.

Yes, it stores well in the fridge for up to 3 days or in the freezer for up to 2 months.

Reheat over medium heat on the stove, adding water or milk to thin if necessary.

Absolutely, though they add a delightful crunch.

Coconut milk adds creaminess, but almond, oat, or soy milk work too.

Add chili flakes, cayenne, or smoked paprika while sautéing aromatics.

Yes, thyme or sage are great alternatives.

Stale bread or crusty baguettes work best.

Yes, the recipe is fully vegan.

Yes, carrots, sweet potatoes, or butternut squash blend well with pumpkin.

Blend thoroughly using a high-speed blender or immersion blender.

Try toasted pumpkin seeds, parsley, or a drizzle of olive oil.

Nutritional Info (per Serving)

  • Calories: 438 kcal
  • Carbohydrates: 37 g
  • Protein: 7 g
  • Fat: 32 g
  • Saturated Fat: 23 g
  • Sodium: 134 mg
  • Potassium: 1215 mg
  • Fiber: 3 g
  • Sugar: 9 g
  • Vitamin A: 21721 IU
  • Vitamin C: 29 mg
  • Calcium: 109 mg
  • Iron: 6 mg

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